4 Stages of Mental Mastery
by Chris Shugart
05/13/08

There are 4 stages to mastering your mind. Are you "unconsciously incompetent," "unconsciously competent," or do you fall somewhere in between? Chris Shugart explains how to climb the mental ladder.

Thanks for another thought-provoking article. I'm finding this useful in evaluating other areas of life as well.

I can identify with that wholly, If i concentrate i'm a level 3 guy but can easily slip back to level 2.

Chris, I always enjoy your articles because you write alot about the mental aspects of this lifestyle and dig in to just how hard it really is. For that, I thank you. :)

When people come to me asking for advice on training and nutrition, I'll usually tell them a few things to get started (which they usually ignore, waiting for me to tell them "the secret") and then tell them to read 'Pheonix Theory' or 'Merry Christmas Bob'

"Okay, so if you avoid PANCAKES for at least 21 days, you'll begin to lose your taste for it. But what if you have a cheat meal of PANCAKES once per week, you know, 'cause you "deserve it" and it "replenishes glycogen or somethin'?"

This describes me to a damn T. Yesterday I actually modified my plan to make my cheat meal (if I have one at all) a piece of fruit or a serving of oatmeal instead of my beloved Pancakes. Its time be honest with myself: they aren't replenishing my glyocgen stores, or boosting my leptin levels...at least not as much as they're filling my fat stores.

Stuck at Stage 3 for now, but will be Stage 4 by August FOR SURE.

Another staple article.

It's like Virtue Ethics applied to getting jacked:

Vicious - Stage 1
Weak Willed - Stage 2
Strong Willed - Stage 3
Virtuous - Stage 4

I am in stage three right now and it is rough. Outback was my olive garden this weekend. I go to the bar with my fiance and I order water. Th e bartender looks at me like I have three heads. I turn around and couple is eating a bloomin onion and a plate of cheese fries, while slugging down 20oz beers.

Chris, Is it alright to have a pompous attitude towards the masses and their behaviors or is that mindset setting me up for failure? Is it enough that I am helping myself?

Daam wrote:

Chris, Is it alright to have a pompous attitude towards the masses and their behaviors or is that mindset setting me up for failure? Is it enough that I am helping myself?

The less acceptable their behavior seems to you, the more likley you are to do the opposite...unless you hate yourself.

Couldn't you just be pompous on the inside?

Hate 'em if you need to. Whatever makes you succeed.

Interesting article. However, I think NLP is pseudoscience. It's not even respected in the scientific community and it's mostly used to by new age types trying to sell some BS self-help thing that's suppose to magically transform you or something...eventhough there's not scientific data to back it up.

Very interesting. I would hazard a guess that Stage 4 is probably the Jedi status of all gym goers. I would say I'm a stage 3 at this moment in time. I basically started the V-Diet when Gus started to see my six pack and I tell you what, I don't know if i've figured the calories out wrong but i find myself salivating when i see pizza commercials. Maybe it's just me.

Great Article!!

I love looking back on the journey from level 1 to level 4. I like telling people i used to be a FFB and the looks on their face "That's really hard to believe coach!" Hardwork pays off.....big time!

Good Luck everyone on your journeys to lvl 4!

Sayjin wrote:
"Okay, so if you avoid PANCAKES for at least 21 days, you'll begin to lose your taste for it. But what if you have a cheat meal of PANCAKES once per week, you know, 'cause you "deserve it" and it "replenishes glycogen or somethin'?"

This describes me to a damn T. Yesterday I actually modified my plan to make my cheat meal (if I have one at all) a piece of fruit or a serving of oatmeal instead of my beloved Pancakes. Its time be honest with myself: they aren't replenishing my glyocgen stores, or boosting my leptin levels...at least not as much as they're filling my fat stores.

Stuck at Stage 3 for now, but will be Stage 4 by August FOR SURE.

Another staple article.



Thanks.

Many ingrained habits and behavior patterns can take much longer than 21 days to kick. Using your example, it can take a long time to get over the "weekend binge" habit, partially because it's so easy to justify. Some diets even encourage it.

If you can keep single digit body fat while having that weekend binge meal, then fine. But if you struggle to get and stay lean, breaking the weekend binge habit can be a huge step. Took me years to finally accept this and then apply it. Pattern of compliance looked like this:

Step 1: Weekend cheats. Ate all I wanted. Pigged out all weekend.

Step 2: Saturday pig-out only.

Step 3: One pig-out meal per weekend only.

Step 4: One Pig-out meal per month.

Step 5: No more pig-out meals. Maybe a large amount of healthy food, but no trans-fat and sugar binges.

You're right, Sayjin, about re-defining these cheats. For example, a cheat for me used to be a buffet - gorging on pure crap, nothing off limits. Now a cheat is a homemade pizza (whole grain, reduced calorie topping, extra veggies, low sugar sauce etc.)

The Velocity Diet helped a great deal is kicking most of these habits. (After 28 days most people experience taste/craving changes.) The rest came along more gradually.

Took me the longest to boot the pizza habit. Learning to make my own helped kick that weakness to the curb. Recipe here for those interested:

http://www.t-nation.com/...mean_cookin&cr=

Daam wrote:

Chris, Is it alright to have a pompous attitude towards the masses and their behaviors or is that mindset setting me up for failure? Is it enough that I am helping myself?

It's essential. Well, for a lot of people at least.

Now, I wouldn't do it outwardly, but a sense of superiority can be used as a tool to help you achieve your own goals. There's a reason many high achievers are assholes. I hinted at the idea of using so-called negative thoughts to fuel positive changes in my Phoenix Theory article:

http://www.t-nation.com/...enix_theory&cr=

People often say they get depressed going to Wal-Mart. Nah, it's a self-esteem / compliance booster, for those same "pompous" reasons. Nothing keeps you from putting crap foods into your basket better than seeing the kinds of people who ARE putting crap foods into their baskets.

Digity wrote:
Interesting article. However, I think NLP is pseudoscience. It's not even respected in the scientific community and it's mostly used to by new age types trying to sell some BS self-help thing that's suppose to magically transform you or something...eventhough there's not scientific data to back it up.

NLP is like anything else: Absorb what is useful, disregard the rest (to paraphrase Bruce Lee). This aspect of it, the Learning Ladder stuff, is very useful.

The key to all of this, and any field of study or training/dietary philosophy, is to realize that it's not black and white. You don't have to be either a total nonbeliever or a Kool-Aid drinker. You can be in the middle: take what you can from it that works for you, ditch the rest.

And remember, "science" usually takes a decade or two to catch up to what we know works. I respect science, but also "unproven" things that work well.

Hmm, I would say I'm ping-ponging back and forth between stage 2 and stage 3 when it comes to the nutritional bit. I'm getting it done but I'm often tempted, that's stage 3. Then a few months later I go back to eating junk frequently and I justify that, saying "Hey, losing fat is a piece of cake! Having these goodies won't harm me as long as I don't let it go on for too long..". And sure, I do find it somewhat easy to lose weight and I do try to never be more than a month or two from visible abs. But that doesn't make it right, junk food still isn't GOOD for me. Clearly stage 2.

Lately I've found myself enjoying dieting more though, it gives me a sense of pride that's becoming slightly addictive. Maybe there's still hope for me. ;)

When it comes to training I'd LIKE to think I'm in stage 4. I love the gym, I hate missing a workout. Making time to hit the weights is something I don't need to think about, if it means being there in the middle of the night or getting up 2 hours earlier (which is 3am for me) I'll do it and be happy with it. If I end up missing a workout anyway I'll go do some sprints or whatever I can come up with. I love trying new ideas and try to find time to read and learn something new about training each day. Not out of necessity, but because I genuinely enjoy it.

I have to admit that I spent a very long time in stage 1. I've trained for many years and yet my results are mediocre, I'm absolutely not where I should or could be. Roughly two years ago is when I "woke up" and things started to fall into place, after that results came at a much faster pace. The thing is though, I know that there are many things I don't know. I'm sure there are things I'm doing wrong that I'm blissfully ignorant about. Guess that means I might actually still be in stage 1 without even knowing it... Isn't it like that for everyone though? No one KNOWS they're in stage 1 since it's unconscious.

That's something to ponder upon. Perhaps we're all in stage 1 in one way or another, even in areas where we THINK we're in stage 4.

Very good article and you're right, it's a real "thinker". I didn't mean to type this much but this got me going.

After some introspection, I find that I'm at different stages for different things.

Stage 4:
Things like ignoring sickening sweets and transfatty food (Tootsie Rolls, Skippy "Peanut Butter", Fried Banana Bacon Sammies, Deep Fried Twinkies, etc.). Gym behavior-- schedule and focus. I'm travelling this week and have already scoped out gyms to hit. Even picking up and racking dumbbells *correctly* (surprising how scary some people behave picking up and putting weights away), form awareness, etc.

Stage 3 for some foods (some of us think Olive Garden is *not* "Italian Food") and some dessert/snack favorites.

Stage 1-- I don't know! :/

I don't think I stick around in Stage 2 for very many things, in life, career, or in the gym. I hate doing things half-assed or having excuses.

Constant self-assessment and self-honesty go along way.

On a side note, regarding the picture of CT in the article-- He has *THE BEST* job in the world.....

Chris Shugart wrote:
Digity wrote:
Interesting article. However, I think NLP is pseudoscience. It's not even respected in the scientific community and it's mostly used to by new age types trying to sell some BS self-help thing that's suppose to magically transform you or something...eventhough there's not scientific data to back it up.

NLP is like anything else: Absorb what is useful, disregard the rest (to paraphrase Bruce Lee). This aspect of it, the Learning Ladder stuff, is very useful.

The key to all of this, and any field of study or training/dietary philosophy, is to realize that it's not black and white. You don't have to be either a total nonbeliever or a Kool-Aid drinker. You can be in the middle: take what you can from it that works for you, ditch the rest.

And remember, "science" usually takes a decade or two to catch up to what we know works. I respect science, but also "unproven" things that work well.



I don't know of any respectable universities teaching NLP. It's usually some dude who rents out a room and charges you a $100 to teach you some "life changing" material. *rolls eyes* However, something like Cognitive Behavioural Therapy *is* taught at respectable universities...because it's been shown to work! I don't know of any university studies proving that NLP works or is a legitimate science. I find it hard to believe that the guy renting out a room and charging people to take a NLP course is way ahead of science and universities.

Regardless, none of my criticisms of NLP really takes anything away from your artcle. That Ladder concept has probably been used elsewhere and was simply borrowed by NLP. I just happen to go on a rant, because you mentioned NLP.

If I'm on an all-inclusive vacation, I'm eating the freakin dessert. Enjoy life people.

Awesome article.

I am a definite stage 3, although, I think I am on my way to stage 4 (especially after reading this). I absolutely HATE missing workouts and find my schedule built around getting my meals in and getting into the gym on time. And boy do I love checking out tasty classic meals and turning them into healthier options. But at the same time, I find myself desperately trying to resist those ultra-soft sultanas that are in my cupboard for post-workout.

This article has got me off my arse to eat my last meal an extra 15 minutes before I usually would (an hour before bed). lol. Thanks shugs.

MetalMikeXVI wrote:
If I'm on an all-inclusive vacation, I'm eating the freakin dessert. Enjoy life people.

The truth of the matter is that no one solely fits into just one of these four levels. I'm sure even the "Level 4" types eat something stupid at times. No one is that perfect...

Matsa wrote:
Guess that means I might actually still be in stage 1 without even knowing it... Isn't it like that for everyone though? No one KNOWS they're in stage 1 since it's unconscious.

SteelyD wrote:

Stage 1-- I don't know! :/



Good points about Stage 1: Unconscious Incompetence. If you don't know, then how do you fix it? How do you correct something that you don't realize is a problem?

In the article I mentioned education and an outside push. Education because maybe you'll come upon something and it'll click with you that you have that issue. You didn't know, but now you do. This takes an awareness though, something often called "introspection" -- the ability to look within and self-examine.

Think of college. You go in at 18 knowing everything. You come out so educated that you realize you don't know much about anything. Ironic, but most dumb folks assume they know everything. Meanwhile, smart people are always looking to learn more, and are well aware of their ignorance in certain areas.

As for the outside push, I sometimes call this "outside eyes." It's amazing what other people can see that you can't. You may think your training or diet plan is perfect, but others may be able to instantly spot gaping holes. So it's important to be open to this and to set the ego aside.

An example of this might be someone who always uses 10 to 12 reps -- the "hypertrophy zone" he read about in the muscle mags back when he was 20. He changes exercises and splits, tries different supplements and diet plans, etc., but he never thinks of changing up his 3 x 10-12 set/rep scheme. He's stage 1.

Education Cure: He reads something by Waterbury, Poliquin or Thibaudeau about what multiple sets of heavier loads can do. He's open to it, so it gets through his skull. So he tries an 8 x 3 Waterbury plan.

Outside Eyes Cure: He writes down how he trains and gives it to someone else. The other guy looks at it and says, "You always do 3 x 10? Ever try 5 x 5?"

So the key is to be open and educated. I always find it amazing though that so many people spend 7 hours a week in the gym and never bother READING anything about training. Hence the newbie-vet phenomenon.

Digity wrote:
MetalMikeXVI wrote:
If I'm on an all-inclusive vacation, I'm eating the freakin dessert. Enjoy life people.

The truth of the matter is that no one solely fits into just one of these four levels. I'm sure even the "Level 4" types eat something stupid at times. No one is that perfect...

You guys are missing something. A level 4 doesn't WANT the dessert anymore. So he would not "enjoy life" by eating it. He might get sick.

If you say, "Darnit, I paid for this in the all-inclusive price and I'm going to have it 'cause it looks great and I want to enjoy life!" then you aren't a level 4. More like a level 2 or a level 3 who's slipping.

This is sorta like my "28 Days, 14 Missions, 1 Ripped Physique" article. See Mission #13, The Abs Rule:

http://www.t-nation.com/...ed_physique&cr=

If your goal is 8% body fat and you reach it and can maintain it while "living a little" at the dessert buffet, then good for you.

But if that's your goal and you're still chubby, then the "enjoy life, live a little" mantra is weak and counterproductive. I know, I used to say it myself... when I was 30-something percent body fat... and not enjoying life a bit.

Skip the dessert, get abs, sleep with Hawaiian Tropic models. That beats cheesecake, even the kind with chocolate chip crust.

Awesome article. Good for inspiration.

For me diet is in stage 4 (Used to eat junk all the time, now that same junk is revolting to me.) and training is in stage 3 although I sometimes regress to stage 2.

Chris,
Your use of Walmart analogies never gets old. What did you call the people with front and back asses? Anyway...After reading your Phoenix article and the physique challenge posts I decided to finally get over the yoyo body composition. I started 30 days ago and I am down 24 lbs and 3 inches in the waist.

My BJJ is so much better now that I am leaning out and I think I am starting to figure out what makes me tick. It was tough for me realize that I am always going to fight with my ability to rapidly put on fat. I also am a Fast Foodaholic and can never eat it again. I literally get a fix from eating it.
Thanks for the help!